Hands-on time: 10 min. Total time: 20 min.

 

1 ½ tablespoons extra-virgin olive oil

1 cup chopped onion

½ cup chopped carrot

1 tablespoon minced fresh garlic

½ teaspoon freshly ground black pepper

¼ teaspoon salt

1 thyme sprig

3 cups lower-sodium chicken broth

1 (14.5- ounce) can unsalted, fire-roasted diced tomatoes

½ cup uncooked orzo (rice-shaped pasta) or brown rice

1 cup (1- inch) cut green beans

1 cup shredded skinless, boneless chicken breast

2 ounces fresh parmesan cheese, grated

 

1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through thyme); sauté 4 minutes. Add broth and tomatoes; bring to a boil. Add pasta and beans; cook 5 minutes. Stir in chicken; sprinkle with cheese. Discard thyme.

 

Serves 6 (serving size: 1 cup soup and 4 teaspoons cheese)

CALORIES 257; FAT 7.3g; PROTEIN 15.4g; CARB 32.8g; FIBER 3g; CHOL 25m; SODIUM 552mg.

 

Recipe adapted from Cooking Light magazine